Hypertrophy

If you enjoy this article, you will like my second book (see on Amazon). Strength coaches and bodybuilders often make use of exercises with peak forces in stretched positions and/or full ranges of motion (ROMs) with the goal of maximizing hypertrophy for a muscle that works at a specific joint…

If you enjoy this article, you will like my second book (see on Amazon). Strength coaches and bodybuilders often make use of strength training exercises with peak forces in stretched positions and/or full ranges of motion with the goal of maximizing hypertrophy. But does this apply equally in all populations…

If you enjoy this article, you will like my second book (see on Amazon). Hypertrophy is produced when muscle fibers experience mechanical tension and their mechanoreceptors detect this tension and commence signaling processes that cause an increase in muscle protein synthesis (MPS) rates. When the mechanoreceptors detect passive tension, they…

If you enjoy this article, you will like my second book (see on Amazon). Hypertrophy is produced when muscle fibers experience mechanical tension and their mechanoreceptors detect this tension and commence signaling processes that cause an increase in muscle protein synthesis rates. This then causes either an increase in the…

A newsletter dedicated to summarizing interesting strength/hypertrophy related research. — 1) Repetition Tempos for Muscle Growth For muscle hypertrophy, no specific repetition tempo seems to be optimal. A wide range (0.5–8 seconds) are viable. Now, there is one study finding with an isolation exercise (the biceps curl), using the mind-muscle connection enhanced biceps growth. Thus, slightly slower rep tempos may be preferred with such movements to optimally use the mind-muscle connection.

A newsletter dedicated to summarizing interesting strength/hypertrophy related research. — 1) Agonist-Antagonist Supersets Increase Volume Load? This interesting study by Paz et al. found that super setting the bench press with seated row resulted in increased performance on both exercises in comparison to performing these exercises with a traditional set structure. Therefore, it seems at the very least, agonist-antagonist supersets may be an effective way to…

A newsletter dedicated to summarizing interesting strength/hypertrophy related research. — 1) Front Squats vs Hip Thrusts Carryover This study by Contreras et al. found the front squat and hip thrust had a fairly decent strength carryover to one another. 2) Leg Curls Before Leg Extensions